Best Greek Yogurt Brands Ranked by Protein (2026): FAGE Total 0% Leads at 18g

Which Greek Yogurt Has the Highest Protein?

FAGE Total 0% Plain has the highest protein density of any mainstream Greek yogurt: 18g of protein for 90 calories per ¾-cup (170g) serving, or 20g of protein per 100 calories. For the most protein in a single cup, Chobani High Protein delivers 20g per 6.7oz cup, and siggi’s Nonfat Plain leads the standard 5.3oz single-serve cups at 17g. Full brand-by-brand numbers are in the table below.

Greek Yogurt Brands Ranked by Protein: Full Comparison Table

All figures below are for plain varieties at their standard single-serve size, cross-verified from multiple nutrition databases and brand product pages. Serving sizes differ by brand — the “protein per 100 cal” column gives the fairest apples-to-apples comparison.

A few things stand out from this table. First, the serving sizes matter enormously: FAGE’s standard ¾ cup is 170g while Chobani and siggi’s single-serve cups are 150g — comparing protein numbers without adjusting for serving size overstates FAGE’s advantage slightly. Second, all the plain varieties (FAGE, siggi’s, Chobani plain) use zero non-nutritive sweeteners, making them the cleanest-label options. The zero-sugar and triple-zero lines achieve 0g added sugar by using stevia, sucralose, or allulose. Third, the Chobani Zero Sugar line stands out for the lowest calorie count (60 cal per 5.3oz cup) but delivers the fewest grams of absolute protein (11g) — useful if calorie density is the priority, less useful if absolute protein is the goal.

Brand-by-Brand Breakdown

FAGE Total 0%: Highest Protein Density

FAGE Total 0% leads the category on protein density: 20g of protein per 100 calories. The ¾ cup (170g) serving size is slightly larger than most single-serve cups, and FAGE sells both large tubs and pre-portioned single-serve cups. The texture is notably thick — thicker than most other brands due to a more aggressive straining process. Ingredient list: cultured pasteurized skim milk and live active cultures. Nothing else. Full verified data in our FAGE Total 0% nutrition guide.

Best for: anyone who wants the most protein per calorie in a plain yogurt with the simplest possible ingredient list.

siggi’s Nonfat Plain: Highest Absolute Protein in a 5.3oz Cup (No Sweeteners)

siggi’s Nonfat Plain (technically Icelandic skyr, not Greek yogurt, though the process is similar) delivers 17g protein in a 5.3oz (150g) cup at 100 calories. The key differentiator from every other brand in this comparison: siggi’s uses no non-nutritive sweeteners in any product — even its flavored lines use only cane sugar (standard line) or organic agave nectar (lower sugar line), never stevia, sucralose, allulose, or monk fruit. Full data in our siggi’s nutrition guide.

Best for: people who want maximum protein in a 5.3oz single-serve cup and want to avoid all non-nutritive sweeteners, including in flavored varieties.

Chobani Nonfat Plain: Most Widely Available

Chobani’s standard Nonfat Plain delivers 14g protein for 80 calories per 5.3oz cup. It is the most widely distributed brand in the US — available at virtually every grocery chain and many convenience stores — and typically among the most affordable. The protein is 3g lower than siggi’s per cup, but the 80-calorie count makes it slightly more calorie-efficient. Chobani also offers a High Protein 20g line (20g per 6.7oz cup, 140 cal, 0g added sugar) for those who want maximum absolute protein. Full comparison in our Chobani nutrition guide.

Best for: everyday accessibility — available everywhere, reasonably priced, and the High Protein 20g line is the best Chobani pick for protein-focused buyers.

Oikos Triple Zero: Zero Added Sugar with Sweeteners

Oikos Triple Zero (0g fat, 0g added sugar, 0g artificial sweeteners per the brand’s claim) delivers 15g protein at 120 calories per 5.3oz cup. The “0g artificial sweeteners” claim is technically accurate — the brand uses stevia (a plant-derived sweetener) rather than synthetic sweeteners like sucralose or aspartame. However, stevia and sucralose are both non-nutritive sweeteners; the distinction matters primarily to people who distinguish between plant-derived and synthetic non-nutritive sweeteners. Full verified data in our Oikos Triple Zero nutrition guide.

Best for: buyers who want a flavored cup with 0g added sugar and are comfortable with stevia as a sweetener, or who find the plain options too tart to eat consistently.

Two Good: Lowest Total Sugar in a Flavored Cup

Two Good Greek Yogurt delivers 12g protein at 90 calories per 5.3oz cup with just 2g of total sugar — the lowest total sugar count of any flavored yogurt in mainstream distribution. It achieves this via a proprietary slow-straining process plus allulose and stevia as sweeteners. The protein (12g) is meaningfully lower than FAGE, siggi’s, or Chobani plain. Full breakdown in our Two Good nutrition guide.

Best for: people who specifically want a sweet, flavored yogurt with near-zero total sugar and find plain yogurt too tart — and who are comfortable with allulose and stevia.

Which Brand Should You Buy?

The answer depends on which single variable you’re optimizing for:

• Highest protein density (grams per calorie): FAGE Total 0% Plain (20g per 100 cal)
• Highest absolute protein in a 5.3oz single-serve cup: siggi’s Nonfat Plain (17g)
• Highest absolute protein per cup, any size: Chobani High Protein 20g (20g per 6.7oz cup)
• Lowest calories per cup: Chobani Zero Sugar (60 cal per 5.3oz)
• Zero added sugar without non-nutritive sweeteners (plain): FAGE, siggi’s, or Chobani plain (all have 0g added sugar, no sweeteners)
• Zero added sugar in a flavored cup without synthetic sweeteners: siggi’s flavored (uses only cane sugar or agave, no stevia/allulose)
• Most accessible and affordable: Chobani Nonfat Plain
• Lactose-free: Chobani High Protein 20g (ultra-filtered, lactose removed)

Plain vs. Flavored: Why the Gap Matters

Across every brand in this comparison, plain varieties consistently deliver more protein per calorie than their flavored equivalents. The pattern is consistent: adding sugar to yogurt dilutes the protein ratio because sugar adds calories without adding protein. Compare Chobani Nonfat Plain (14g protein, 80 cal) to Chobani Nonfat Vanilla (12g protein, 110 cal): you get 2g less protein for 30 more calories. That’s before considering the ~13g of added cane sugar in the vanilla cup.

If you want maximum protein efficiency, always buy plain and add your own toppings — a handful of berries, a teaspoon of honey, or granola adds less sugar and more fiber than flavored cups typically provide. If you find plain yogurt too tart to eat consistently, the zero-sugar flavored lines (Chobani Zero Sugar, Oikos Triple Zero, Two Good) let you have sweetness at close to plain’s calorie count.

Frequently Asked Questions

Which Greek yogurt brand has the most protein?

FAGE Total 0% Plain and Chobani High Protein 20g are tied for the most absolute protein: 18g per ¾ cup (170g) for FAGE, and 20g per 6.7oz (190g) cup for Chobani High Protein. On a per-calorie basis, FAGE leads at 20g protein per 100 calories. siggi’s Nonfat Plain is the best in-a-5.3oz-cup option at 17g protein. Full details in our FAGE guide, Chobani guide, and siggi’s guide.

Is Greek yogurt high in protein?

Yes — plain Greek yogurt is one of the most protein-dense dairy snacks available. The straining process removes liquid whey, concentrating both protein and fat (if not nonfat). Nonfat plain Greek yogurt typically delivers 14–18g of protein per 5.3oz (150g) serving at 80–100 calories, which competes favorably with protein bars (typically 15–21g protein at 200+ calories). The protein is primarily casein, which digests slowly and supports sustained satiety.

Does Greek yogurt have a lot of sugar?

Plain Greek yogurt has 5–6g of naturally occurring lactose (milk sugar) with 0g added sugar — that’s low by any standard. Flavored Greek yogurts vary widely: standard flavored cups (Chobani Vanilla, FAGE with honey, etc.) can carry 13–20g of total sugar, mostly added. Zero-sugar flavored options (Two Good at 2g, Chobani Zero Sugar at 0g) use non-nutritive sweeteners to hit near-zero sugar. Always check the “added sugars” line on the nutrition label rather than the front-of-package claim.

Is Greek yogurt good for weight loss?

Plain Greek yogurt is a strong weight-loss snack: high protein (which supports satiety and preserves muscle during a caloric deficit), low-to-moderate calories (80–100 cal per 5.3oz plain cup), and a low glycemic index due to the absence of added sugar in plain varieties. The risk is accidentally buying flavored cups that add 100+ calories and 13+ grams of sugar compared to plain. Stick to plain or zero-sugar flavored options, and use protein per calorie (aim for at least 15g per 100 cal) as your buying filter.

What is the difference between Greek yogurt and skyr?

Greek yogurt and Icelandic skyr use similar straining processes to concentrate protein, and both result in thick, tart cultured dairy products with high protein content. The main technical differences are the bacterial cultures used and the straining ratio (skyr is traditionally strained more aggressively). In practice, siggi’s (the largest US skyr brand) and FAGE (Greek yogurt) are nutritionally very similar — both deliver 17–18g protein per equivalent-size serving with comparable calorie counts. The siggi’s texture tends to be slightly denser and the flavor slightly more tart.

FAGE vs siggi’s: which has more protein?

Per serving, FAGE Total 0% edges out siggi’s: 18g of protein in a ¾-cup (170g) serving versus 17g in siggi’s slightly smaller 5.3oz (150g) cup. On a per-calorie basis FAGE also leads, at 20g of protein per 100 calories versus siggi’s 17g. Both use no non-nutritive sweeteners in their plain versions, so the choice comes down to serving size, texture, and price.

Is Oikos or FAGE higher in protein?

FAGE Total 0% is higher in both total protein and protein density: 18g for 90 calories (20g per 100 calories) versus Oikos Triple Zero’s 15g for 120 calories (12.5g per 100 calories). Oikos trades some protein density for a sweetened, zero-added-sugar flavored cup using stevia and sucralose, while FAGE plain uses no sweeteners at all.

Bottom line: for pure protein density, start with FAGE Total 0% Plain or Chobani High Protein 20g. For the cleanest ingredient list in a flavored product, siggi’s flavored lines (cane sugar only) or any plain variety win. For accessibility and price, Chobani Nonfat Plain is the default. Pregnant and want a shortlist? Our best Greek yogurt for pregnancy guide ranks the pasteurized, higher-protein cups. All five brands are strong high-protein options — the best choice comes down to your specific goal, not a single “best” brand. Compare more options in the protein snacks directory.